Hang Squat Snatch
Strength Snatch (Full Squat) 3-3-3-3-3 L1/L2- Overhead Squat WOD 3 Rounds 20 Hang Squat Snatches (95/65) 10 Handstand Push-ups L2 (65,45) L1 10 Hang Power Snatches (45,25) 10 Overhead Squats 10 Push-ups
Memorial Day
James- I hope you consider yourself lucky to be married to such a badass. Since we opened we have tried to keep a normal schedule even on holidays….and every holiday no one shows up! I was thinking of either closing, or having only one class on Memorial Day, May 30th. If there is interest, possibly […]
MoNdAy
Skill/Strength** Handstand Push-ups 5-5-5-5-5 WOD 5 Rounds 50 Double Unders 25 Wallballs (20,14) Level 2- 25 Double Unders Level 1- 15 Double Under attempts **If you cannot do handstand push-ups you will be working on handstand holds. If you are good at handstand push-ups, try your sets on plates on the rings. Treat the handstand […]
Yoga
Yoga is now included in everyone’s membership. It does not count towards your class total for the week. Why?? Well because we want you all to move well and stay injury free. Kim is the most amazing yoga teacher. Her class is relaxing and realistic for CrossFitters. It is in no way cheesy or overly […]
Sweat It Out
The top pictures were taken at the beginning of March. Southie green has come a long way! We hope everyone has enjoyed the new space thus far, it has definitely allowed for more room to breathe. WOD 10-9-8-7-6-5-4-3-2-1 Thrusters (115,75) Burpees 200m Run (Bewteen each round) L2 (95,65) L1 (65,45) ADVANCED 7:30 CLASS 100 Double […]
Posterior Chain
The Hurley Clean-up is this afternoon from 2:30-4:30. If you are available please come by and help! Strength Deadlift 5-5-5-5-5 WOD 4 Rounds 6 Power Cleans 20 Box Jumps (24,20) Level 3 (155,105) Level 2 (135, 85) Level 1 (95,65) ADV (185,115) This workout is meant to be HEAVY. Feel free to choose a weight […]
“Cindy”
There will be an Advanced class this Saturday at 7:30am, and the 11am Saturday class is back on the schedule. Reminder: The Hurley Clean-up is this Friday from 2:30-4:30. If you are planning on coming and helping please wear your CrossFit Southie t-shirt 🙂 If you can’t make it but would like to donate some […]
Run.Snatch.Run
Skills Ball-ups Skin the Cat WOD Run 800m 30 Power Snatches (115/75) Run 800m Level 2 (95,55) Level 1 (65, 35)
Overhead Lockout
Congrats to all the Southie kids that conquered the Tough Mudder this past weekend. You guys are all badass:) Strength Jerk 3-3-3-3-3 WOD 5 Rounds 15 Burpee Lateral Jumps (Over bar) 10 Alternating lunges with an overhead lockout (95/65) Level 2 (75/45) Level 1 (45/25) CrossFit Endurance Row technique Concept2: 4x( 200m +300m+ 500m) Rest […]
Hurley Clean-Up
At CF Southie we have developed a strong community in a very short period of time. Jason has been a very involved member of our community and has asked if we would like to be involved in a project. I realize most people are working from 2:30 to 4:30 on Friday, but if you aren’t […]